Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2 105, 95 for sets
Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2 105 (form was just shit), 95 for sets
Pause Back Squat – 5RM, 90%x5, 90%x Max Reps Did pause squats 5x5 at 95# instead--working form with my core and back
Weighted Planks - 3 x 20-30sec Did these during the 5pm wod (extra time while waiting for partner to finish)
For back off sets, use % of RM
Strength & Speed Cycle – Week 1 of 8
Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2 105 (form was just shit), 95 for sets
Pause Back Squat – 5RM, 90%x5, 90%x Max Reps Did pause squats 5x5 at 95# instead--working form with my core and back
Weighted Planks - 3 x 20-30sec Did these during the 5pm wod (extra time while waiting for partner to finish)
For back off sets, use % of RM
Strength & Speed Cycle – Week 1 of 8
Run 20 min
